Published on August 20, 2018

Cauliflower Fried “Rice”

Cauliflower Fried "Rice"

Serves: 4

Total time: approx. 20 minutes


  • 3 cups cauliflower, finely chopped or grated or 1 bag frozen riced cauliflower
  • 2 Tbl canola oil, divided
  • 1/2 cup diced onion
  • 1 stalk celery, diced
  • 1 Tbl garlic, minced
  • 1 Tbl fresh ginger, minced
  • 2 green onions, sliced
  • 1 cup frozen peas and carrots, thawed
  • 1-2 Tlb low-sodium soy sauce
  • 1 tsp sesame oil


  1. Chop cauliflower using food processor or a knife
  2. Heat 1 Tbl canola oil in a large sauté pan or wok on medium-high heat
  3. Add cauliflower and sauté until tender and golden brown, stirring occasionally, about 5 minutes. Remove from pan and set aside
  4. Add the remaining 1 Tbl oil to pan and add onion, celery, garlic and ginger. Sauté about 2 minutes
  5. Add cauliflower back to the pan, add thawed peas & carrots, green onion, soy sauce and sesame oil. Stir to combine and heat through. Serve.

Nutrition Facts per 3/4 Cup Serving:

  • Calories: 153
  • Protein: 4g
  • Carbohydrate: 12g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 187mg
  • Dietary Fiber: 4g
  • Fat: 8g

Source: Courtesy of Boston Medical Center

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